10K-Half Marathon Program Phase 2; week 4-5-6


Phase 2: Weeks 4-5-6


“The body does not want to do this.  As you run, it tells you to stop but the mind must be strong.  It is the will to succeed.”

-Jacqueline Gareau, Canada’s 1980 Boston Marathon champ


Physically you are working through the sessions, but it’s the strength in your mind that is the driving force.  Keep up the good work – it’s not easy but you can do it!

*If at this stage you have not been able to complete the majority of sessions prescribed in the program, that’s ok, but be honest with where you are at.  Moving forward the training will be difficult and you will risk injury trying to complete the half marathon distance. Perhaps reassess where you are at, and go back to the beginning and choose a different half marathon event at a later date so you will be comfortable and have a positive experience.


Goals for Phase 2

  1. To become more comfortable mentally with the longer workouts. And those in RunEasy will build the continual running time to approximately 20 – 30 minutes steady.
  2. To establish a strong mental attitude regarding your running.
  3. To begin preparing yourself for completing your distance event by working through mental positivity and event rehearsals within your training sessions.
  4. To be physically and mentally successful at completing one of your longest training sessions in the program.


How you might feel:

At this point in your training, hopefully you feel great… BUT in fact at some point you may feel strangely tired and emotional.  It’s common to have days, or hours, where you are happy one moment and sad the next. The roller coaster of emotions is, in large part, directly proportional to your level of fatigue.  If you can, try to get some extra sleep, and make sure you include some down time in your week. Reading or watching a movie with your family is just what you need right now.  

You may have a few aches and pains, and some general fatigue, however, you are enjoying your increased confidence, and you now see yourself as a distance runner.


Lynn Kanuka is SportMedBC’s RunWalk Coach. Lynn is perhaps best known for her 3,000 metre bronze medal win at the 1984 Los Angeles Olympics. Lynn's passion for over 20 years has been to inspire people of all ages and ability levels through physical fitness; to take steps toward better health, achieve personal goals, and be active and happy.